Overnight oats, almonds, cashew, green tea (1 piece)

Reduce the oats portion and avoid added sweeteners, dried fruit, honey, or sweetened milk; measure your usual serving and try cutting it by one-quarter to one-half.

Choose plain steel-cut or thick rolled oats rather than instant or flavored oats, and soak them with unsweetened dairy milk or unsweetened soy milk.

Add protein and fat to slow absorption, such as plain Greek yogurt, chia seeds, or an egg on the side.

Keep cashews to a small measured portion and favor almonds, walnuts, or chia seeds if you want a larger topping volume.

Have green tea unsweetened, and check labels on any plant milk, flavored tea, or protein powder used in the oats.

Test smaller meal variations on separate days and track your response; if spikes persist, discuss the pattern with a clinician or dietitian.